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  1. #3976
    OLYMPIAN The Solution's Avatar
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    Jun 2010
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    Mesocycle #4
    Week 6 Day 3


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2


    Hack Squat: (Muscle Rounds 15 Sec Rest between sets)
    3 Plates/Side x 4 (6 Sets)
    Smith Stiff legged deads:
    3-25 Plates x 8 (4 Sets)
    Leg press:
    7 Plates/Side x 20
    8 Plates/Side x 15
    9 Plates/Side x 12
    10 Plates/Side x 10
    Leg Extensions:
    40 Each leg x 15 (4 Sets)
    Lying leg curls:
    140 x 8 (4 Sets)
    Hip thrusters on Leg Curl:
    40 x 15 (4 Sets)
    A1: Seated calf machine: (4:2:2:4)
    2 Plates x 8 (4 Sets)
    A2: Toe raises off machine leg press:
    BW x 20 (4 Sets)


    Post-Workout:
    Red Velvet Cheesecake
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Primaforce Online Representative

  2. #3977
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,646
    Rep Power
    2148024

    Default

    Mesocycle #4
    Week 6 Day 4


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2


    DB Bench Press:
    110’s x 6 (4 Sets)
    Cable Crossover:
    20 (Each Hand) x 15
    25(Each Hand) x 12
    30 (Each Hand) x 10
    35 (Each Hand) x 8
    Hammer Strength Paused Shoulder press:
    100 Each Hand x 6 (4 Sets)
    EZ Bar Upright rows;
    25/Side x 8 (4 Sets)
    Machine laterals:
    50 x 15, 60 x 12, 70 x 10, 75 x 8
    Cable crosses for rear delts:
    10 x 15, 10 x 12, 15 x 10, 15 x 8
    Machine crunches with pin loaded weight
    100 x 12 (4 Sets)


    Post-Workout:
    Donuts
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Primaforce Online Representative

  3. #3978
    OLYMPIAN The Solution's Avatar
    Join Date
    Jun 2010
    Location
    Erie, PA
    Posts
    13,646
    Rep Power
    2148024

    Default

    Mesocycle #4
    Week 6 Day 5


    Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)
    All Rep Tempo's are 2:1:1:2


    Hammer Strength Pulldown:
    45 Plate + bands x 8 (4 Sets)
    EZ Bar Overhand Rows:
    2-25 Plates x 8 (4 Sets)
    Pull ups:
    BW X 10 (4 Sets)
    Rope curls hammer grip:
    50 x 10 (4 Sets)
    Preacher curls:
    25 Plate x 15, 35 Plate x 12, 45 Plate x 10 / 8
    EZ Bar Tricep Extension on HS Chest Machine:
    60 x 10 (4 Sets)
    Overhead rope extensions;
    35 x 15, 40 x 12, 45 x 10, 50 x 8


    Post-Workout:
    S'mores Protein Loaf
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month
    Primaforce Online Representative

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